Monday 9/19/2016

A.  Strength

Back Squat 

5x3@87% 

B.  Olympic Lifting

Post on Hypeweightlifting.com  

C.  Metcon

10-9-8-7-6-5-4-3-2-1

Thrusters 95/65

*All sets must be unbroken.  

D.  Gymnastics

Muscle Ups 

1-2-3-4-5-6-5-4-3-2-1

*All sets must be unbroken.  

E.  Conditioning

3 rounds

24 Cal Assault Bike

12 Strict Pull-ups  

F.  Accessory Work

3x10 Goodmornings

3x25 GHDSU